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Maximum Heart Rate

Estimate age-predicted maximum heart rate using the Tanaka formula (JACC, 2001) — more accurate than the traditional 220−age method across all ages.

Results

HRmax (Tanaka)208 bpm
HRmax (220 − age)220 bpm
Zone 2 (Fat Burn, 60-70%)125 bpm
Zone 3 (Aerobic, 70-80%)146 bpm

📖What is it?

Estimates your age-predicted maximum heart rate using the Tanaka formula (208 − 0.7 × age) from a meta-analysis published in JACC (2001). This formula is more accurate than the traditional 220 − age across all age groups, especially in older adults.

🎯How to use

Enter your age. The calculator outputs your HRmax via both the Tanaka and traditional formulas, plus Zone 2 (60–70% HRmax, fat burning) and Zone 3 (70–80% HRmax, aerobic conditioning) heart rate ranges.

💡Example scenario

A 40-year-old: Tanaka HRmax = 208 − 0.7 × 40 = 180 bpm (vs. traditional 220 − 40 = 180 bpm). Zone 2 = 108–126 bpm, Zone 3 = 126–144 bpm. At age 60, the formulas diverge more: Tanaka gives 166 bpm vs. traditional 160 bpm.

🏆Pro tip

Population formulas have a standard deviation of ±10 bpm. For precise training zones, consider a graded exercise test or a field-based max HR test. Beta-blockers and other medications can significantly lower actual HRmax.